Upload dataset_workout.jsonl
Browse files- dataset_workout.jsonl +100 -0
dataset_workout.jsonl
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{"Context": "I am a 21-year-old male with a height of 180 cm and a weight of 55 kg. My primary goal is endurance, and I aim to reach a target weight of 45 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Russian Twists: 3 sets of 20 reps\n- Pull-ups: 3 sets of 10 reps\n- Squats: 3 sets of 10 reps\nTuesday:\n- Burpees: 3 sets of 6 reps\n- Running: 3 sets of 20 reps\n- Shoulder Press: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Planks: 3 sets of 6 reps\n- Tricep Dips: 3 sets of 15 reps\n- Shoulder Press: 3 sets of 8 reps\nFriday:\n- Walking: 3 sets of 10 reps\n- Planks: 3 sets of 20 reps\n- Squats: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 45-year-old male with a height of 200 cm and a weight of 59 kg. My primary goal is weight loss, and I aim to reach a target weight of 68 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 15 reps\nTuesday:\n- Leg Press: 3 sets of 20 reps\n- Lunges: 3 sets of 15 reps\n- Push-ups: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Jumping Jacks: 3 sets of 15 reps\n- Cycling: 3 sets of 8 reps\n- Shoulder Press: 3 sets of 6 reps\nFriday:\n- Cycling: 3 sets of 8 reps\n- Burpees: 3 sets of 12 reps\n- Pull-ups: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 44-year-old female with a height of 194 cm and a weight of 55 kg. My primary goal is weight loss, and I aim to reach a target weight of 57 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Walking: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 20 reps\n- Running: 3 sets of 10 reps\nTuesday:\n- Burpees: 3 sets of 6 reps\n- Walking: 3 sets of 6 reps\n- High Knees: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Jumping Jacks: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 8 reps\n- Jump Rope: 3 sets of 6 reps\nFriday:\n- Sit-ups: 3 sets of 15 reps\n- Running: 3 sets of 20 reps\n- Burpees: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 52-year-old female with a height of 196 cm and a weight of 73 kg. My primary goal is weight loss, and I aim to reach a target weight of 63 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Lunges: 3 sets of 20 reps\n- Jumping Jacks: 3 sets of 10 reps\n- Deadlifts: 3 sets of 12 reps\nTuesday:\n- Mountain Climbers: 3 sets of 20 reps\n- Kettlebell Swings: 3 sets of 15 reps\n- Deadlifts: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Leg Press: 3 sets of 6 reps\n- Russian Twists: 3 sets of 15 reps\n- Lunges: 3 sets of 8 reps\nFriday:\n- Russian Twists: 3 sets of 6 reps\n- Running: 3 sets of 20 reps\n- Shoulder Press: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 31-year-old male with a height of 169 cm and a weight of 57 kg. My primary goal is muscle gain, and I aim to reach a target weight of 92 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Dumbbell Rows: 3 sets of 15 reps\n- Planks: 3 sets of 8 reps\n- Bench Press: 3 sets of 15 reps\nTuesday:\n- Burpees: 3 sets of 15 reps\n- Bench Press: 3 sets of 15 reps\n- Pull-ups: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Kettlebell Swings: 3 sets of 15 reps\n- Mountain Climbers: 3 sets of 10 reps\n- Squats: 3 sets of 15 reps\nFriday:\n- Dumbbell Rows: 3 sets of 6 reps\n- Planks: 3 sets of 6 reps\n- Walking: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 29-year-old female with a height of 179 cm and a weight of 92 kg. My primary goal is health maintenance, and I aim to reach a target weight of 53 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bench Press: 3 sets of 10 reps\n- Bicep Curls: 3 sets of 10 reps\n- Jump Rope: 3 sets of 20 reps\nTuesday:\n- Jumping Jacks: 3 sets of 20 reps\n- Jump Rope: 3 sets of 20 reps\n- Planks: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Bodyweight Squats: 3 sets of 20 reps\n- Running: 3 sets of 20 reps\n- Russian Twists: 3 sets of 6 reps\nFriday:\n- Planks: 3 sets of 12 reps\n- Running: 3 sets of 8 reps\n- Cycling: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 56-year-old male with a height of 159 cm and a weight of 96 kg. My primary goal is muscle gain, and I aim to reach a target weight of 90 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Walking: 3 sets of 20 reps\n- Planks: 3 sets of 10 reps\n- Squats: 3 sets of 8 reps\nTuesday:\n- Walking: 3 sets of 10 reps\n- Bodyweight Squats: 3 sets of 6 reps\n- Tricep Dips: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Dumbbell Rows: 3 sets of 20 reps\n- Kettlebell Swings: 3 sets of 15 reps\n- Push-ups: 3 sets of 20 reps\nFriday:\n- Squats: 3 sets of 8 reps\n- Deadlifts: 3 sets of 10 reps\n- Cycling: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 34-year-old female with a height of 169 cm and a weight of 72 kg. My primary goal is weight loss, and I aim to reach a target weight of 51 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Jump Rope: 3 sets of 20 reps\n- Pull-ups: 3 sets of 20 reps\n- Burpees: 3 sets of 15 reps\nTuesday:\n- Sit-ups: 3 sets of 12 reps\n- Pull-ups: 3 sets of 10 reps\n- Planks: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Deadlifts: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 10 reps\n- Cycling: 3 sets of 15 reps\nFriday:\n- Dumbbell Rows: 3 sets of 15 reps\n- Bench Press: 3 sets of 6 reps\n- High Knees: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 54-year-old female with a height of 195 cm and a weight of 69 kg. My primary goal is health maintenance, and I aim to reach a target weight of 83 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Cycling: 3 sets of 6 reps\n- Sit-ups: 3 sets of 6 reps\n- Bicep Curls: 3 sets of 6 reps\nTuesday:\n- Leg Press: 3 sets of 12 reps\n- Push-ups: 3 sets of 8 reps\n- Tricep Dips: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 6 reps\n- Pull-ups: 3 sets of 15 reps\n- Bench Press: 3 sets of 15 reps\nFriday:\n- Sit-ups: 3 sets of 6 reps\n- Leg Press: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 43-year-old male with a height of 190 cm and a weight of 100 kg. My primary goal is weight loss, and I aim to reach a target weight of 82 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Cycling: 3 sets of 8 reps\n- Burpees: 3 sets of 6 reps\n- Bench Press: 3 sets of 10 reps\nTuesday:\n- Leg Press: 3 sets of 10 reps\n- High Knees: 3 sets of 6 reps\n- Pull-ups: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Planks: 3 sets of 10 reps\n- Bodyweight Squats: 3 sets of 6 reps\n- High Knees: 3 sets of 12 reps\nFriday:\n- Running: 3 sets of 6 reps\n- Burpees: 3 sets of 6 reps\n- Pull-ups: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 39-year-old female with a height of 153 cm and a weight of 71 kg. My primary goal is health maintenance, and I aim to reach a target weight of 83 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 20 reps\n- Burpees: 3 sets of 12 reps\n- Jump Rope: 3 sets of 12 reps\nTuesday:\n- Dumbbell Rows: 3 sets of 20 reps\n- Russian Twists: 3 sets of 10 reps\n- Burpees: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Dumbbell Rows: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 15 reps\n- Shoulder Press: 3 sets of 10 reps\nFriday:\n- Kettlebell Swings: 3 sets of 8 reps\n- Lunges: 3 sets of 12 reps\n- Russian Twists: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 25-year-old female with a height of 199 cm and a weight of 51 kg. My primary goal is health maintenance, and I aim to reach a target weight of 67 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bench Press: 3 sets of 12 reps\n- Planks: 3 sets of 20 reps\n- Deadlifts: 3 sets of 20 reps\nTuesday:\n- Bicep Curls: 3 sets of 12 reps\n- Cycling: 3 sets of 15 reps\n- Running: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Burpees: 3 sets of 20 reps\n- Walking: 3 sets of 15 reps\n- Pull-ups: 3 sets of 12 reps\nFriday:\n- Pull-ups: 3 sets of 12 reps\n- Sit-ups: 3 sets of 10 reps\n- Dumbbell Rows: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 20-year-old male with a height of 195 cm and a weight of 96 kg. My primary goal is weight loss, and I aim to reach a target weight of 82 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Deadlifts: 3 sets of 20 reps\n- Running: 3 sets of 10 reps\n- Planks: 3 sets of 6 reps\nTuesday:\n- Bench Press: 3 sets of 20 reps\n- Leg Press: 3 sets of 6 reps\n- Bodyweight Squats: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Jump Rope: 3 sets of 10 reps\n- Dumbbell Rows: 3 sets of 15 reps\n- Tricep Dips: 3 sets of 12 reps\nFriday:\n- Tricep Dips: 3 sets of 8 reps\n- Deadlifts: 3 sets of 15 reps\n- Burpees: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 49-year-old male with a height of 196 cm and a weight of 52 kg. My primary goal is muscle gain, and I aim to reach a target weight of 82 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Jump Rope: 3 sets of 6 reps\n- Cycling: 3 sets of 6 reps\n- Push-ups: 3 sets of 8 reps\nTuesday:\n- Leg Press: 3 sets of 10 reps\n- Lunges: 3 sets of 12 reps\n- Running: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Walking: 3 sets of 8 reps\n- Planks: 3 sets of 12 reps\n- Sit-ups: 3 sets of 8 reps\nFriday:\n- Walking: 3 sets of 10 reps\n- Russian Twists: 3 sets of 20 reps\n- Jumping Jacks: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 35-year-old male with a height of 182 cm and a weight of 52 kg. My primary goal is endurance, and I aim to reach a target weight of 54 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bench Press: 3 sets of 12 reps\n- Planks: 3 sets of 20 reps\n- Squats: 3 sets of 6 reps\nTuesday:\n- Deadlifts: 3 sets of 15 reps\n- Tricep Dips: 3 sets of 15 reps\n- Burpees: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Dumbbell Rows: 3 sets of 10 reps\n- Jump Rope: 3 sets of 20 reps\n- Leg Press: 3 sets of 6 reps\nFriday:\n- Russian Twists: 3 sets of 10 reps\n- Jumping Jacks: 3 sets of 10 reps\n- Deadlifts: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 54-year-old female with a height of 200 cm and a weight of 55 kg. My primary goal is weight loss, and I aim to reach a target weight of 80 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Pull-ups: 3 sets of 6 reps\n- Push-ups: 3 sets of 20 reps\n- Kettlebell Swings: 3 sets of 20 reps\nTuesday:\n- Dumbbell Rows: 3 sets of 15 reps\n- Shoulder Press: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Jumping Jacks: 3 sets of 8 reps\n- Tricep Dips: 3 sets of 10 reps\n- Dumbbell Rows: 3 sets of 10 reps\nFriday:\n- Mountain Climbers: 3 sets of 10 reps\n- Push-ups: 3 sets of 20 reps\n- Dumbbell Rows: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 41-year-old male with a height of 157 cm and a weight of 77 kg. My primary goal is weight loss, and I aim to reach a target weight of 61 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- High Knees: 3 sets of 6 reps\n- Jump Rope: 3 sets of 8 reps\n- Jumping Jacks: 3 sets of 10 reps\nTuesday:\n- Kettlebell Swings: 3 sets of 8 reps\n- Walking: 3 sets of 15 reps\n- Mountain Climbers: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Shoulder Press: 3 sets of 20 reps\n- Russian Twists: 3 sets of 10 reps\n- Dumbbell Rows: 3 sets of 12 reps\nFriday:\n- Bicep Curls: 3 sets of 15 reps\n- Tricep Dips: 3 sets of 12 reps\n- Shoulder Press: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 45-year-old male with a height of 198 cm and a weight of 60 kg. My primary goal is muscle gain, and I aim to reach a target weight of 45 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bodyweight Squats: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 10 reps\n- Running: 3 sets of 8 reps\nTuesday:\n- Leg Press: 3 sets of 8 reps\n- Bench Press: 3 sets of 15 reps\n- Deadlifts: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Sit-ups: 3 sets of 20 reps\n- Lunges: 3 sets of 6 reps\n- High Knees: 3 sets of 10 reps\nFriday:\n- Sit-ups: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 6 reps\n- Jumping Jacks: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 21-year-old female with a height of 188 cm and a weight of 89 kg. My primary goal is health maintenance, and I aim to reach a target weight of 69 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Lunges: 3 sets of 12 reps\n- Burpees: 3 sets of 6 reps\n- Shoulder Press: 3 sets of 15 reps\nTuesday:\n- Squats: 3 sets of 8 reps\n- Dumbbell Rows: 3 sets of 8 reps\n- Pull-ups: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Leg Press: 3 sets of 20 reps\n- Bodyweight Squats: 3 sets of 20 reps\n- High Knees: 3 sets of 10 reps\nFriday:\n- Tricep Dips: 3 sets of 15 reps\n- Burpees: 3 sets of 12 reps\n- Squats: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 30-year-old female with a height of 153 cm and a weight of 79 kg. My primary goal is endurance, and I aim to reach a target weight of 77 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Jumping Jacks: 3 sets of 15 reps\n- Lunges: 3 sets of 6 reps\n- Running: 3 sets of 15 reps\nTuesday:\n- Running: 3 sets of 8 reps\n- High Knees: 3 sets of 12 reps\n- Kettlebell Swings: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 6 reps\n- Lunges: 3 sets of 20 reps\n- Planks: 3 sets of 12 reps\nFriday:\n- Leg Press: 3 sets of 10 reps\n- Deadlifts: 3 sets of 12 reps\n- Squats: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 39-year-old female with a height of 182 cm and a weight of 54 kg. My primary goal is muscle gain, and I aim to reach a target weight of 72 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Mountain Climbers: 3 sets of 20 reps\n- Burpees: 3 sets of 6 reps\n- Running: 3 sets of 8 reps\nTuesday:\n- Lunges: 3 sets of 8 reps\n- Pull-ups: 3 sets of 6 reps\n- Running: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Burpees: 3 sets of 8 reps\n- Bodyweight Squats: 3 sets of 10 reps\n- Planks: 3 sets of 15 reps\nFriday:\n- Bodyweight Squats: 3 sets of 12 reps\n- Leg Press: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 48-year-old male with a height of 200 cm and a weight of 81 kg. My primary goal is muscle gain, and I aim to reach a target weight of 92 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Lunges: 3 sets of 15 reps\n- Bench Press: 3 sets of 20 reps\n- Planks: 3 sets of 20 reps\nTuesday:\n- Shoulder Press: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 20 reps\n- Dumbbell Rows: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Kettlebell Swings: 3 sets of 15 reps\n- Shoulder Press: 3 sets of 8 reps\n- Planks: 3 sets of 20 reps\nFriday:\n- Burpees: 3 sets of 20 reps\n- Shoulder Press: 3 sets of 20 reps\n- Bodyweight Squats: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 51-year-old female with a height of 193 cm and a weight of 76 kg. My primary goal is weight loss, and I aim to reach a target weight of 85 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bench Press: 3 sets of 8 reps\n- Cycling: 3 sets of 6 reps\n- Shoulder Press: 3 sets of 15 reps\nTuesday:\n- Shoulder Press: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 15 reps\n- Push-ups: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Burpees: 3 sets of 10 reps\n- Tricep Dips: 3 sets of 12 reps\n- Bodyweight Squats: 3 sets of 6 reps\nFriday:\n- Push-ups: 3 sets of 20 reps\n- Lunges: 3 sets of 15 reps\n- Shoulder Press: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 30-year-old female with a height of 153 cm and a weight of 91 kg. My primary goal is endurance, and I aim to reach a target weight of 58 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Running: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 15 reps\n- Tricep Dips: 3 sets of 20 reps\nTuesday:\n- Lunges: 3 sets of 15 reps\n- Pull-ups: 3 sets of 15 reps\n- Mountain Climbers: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Cycling: 3 sets of 12 reps\n- Running: 3 sets of 10 reps\n- Leg Press: 3 sets of 20 reps\nFriday:\n- Pull-ups: 3 sets of 6 reps\n- Deadlifts: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 41-year-old male with a height of 151 cm and a weight of 70 kg. My primary goal is endurance, and I aim to reach a target weight of 71 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Russian Twists: 3 sets of 15 reps\n- Push-ups: 3 sets of 20 reps\n- Bench Press: 3 sets of 6 reps\nTuesday:\n- Push-ups: 3 sets of 12 reps\n- Cycling: 3 sets of 10 reps\n- Russian Twists: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Russian Twists: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 10 reps\n- Bicep Curls: 3 sets of 6 reps\nFriday:\n- Mountain Climbers: 3 sets of 6 reps\n- Leg Press: 3 sets of 20 reps\n- Burpees: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 49-year-old male with a height of 168 cm and a weight of 52 kg. My primary goal is endurance, and I aim to reach a target weight of 56 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Kettlebell Swings: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 12 reps\n- Squats: 3 sets of 6 reps\nTuesday:\n- Push-ups: 3 sets of 8 reps\n- Dumbbell Rows: 3 sets of 8 reps\n- Squats: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Russian Twists: 3 sets of 12 reps\n- Bodyweight Squats: 3 sets of 10 reps\n- High Knees: 3 sets of 20 reps\nFriday:\n- Shoulder Press: 3 sets of 15 reps\n- Cycling: 3 sets of 12 reps\n- Pull-ups: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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{"Context": "I am a 41-year-old female with a height of 166 cm and a weight of 50 kg. My primary goal is health maintenance, and I aim to reach a target weight of 72 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bicep Curls: 3 sets of 20 reps\n- Squats: 3 sets of 20 reps\n- High Knees: 3 sets of 8 reps\nTuesday:\n- Sit-ups: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 8 reps\n- Burpees: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Running: 3 sets of 12 reps\n- Leg Press: 3 sets of 12 reps\n- Jump Rope: 3 sets of 6 reps\nFriday:\n- High Knees: 3 sets of 15 reps\n- Sit-ups: 3 sets of 15 reps\n- Deadlifts: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
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| 28 |
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{"Context": "I am a 35-year-old female with a height of 154 cm and a weight of 72 kg. My primary goal is muscle gain, and I aim to reach a target weight of 65 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Kettlebell Swings: 3 sets of 6 reps\n- Mountain Climbers: 3 sets of 20 reps\n- Squats: 3 sets of 10 reps\nTuesday:\n- Walking: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 12 reps\n- Sit-ups: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Bench Press: 3 sets of 8 reps\n- Leg Press: 3 sets of 6 reps\n- Mountain Climbers: 3 sets of 15 reps\nFriday:\n- Bench Press: 3 sets of 10 reps\n- Planks: 3 sets of 6 reps\n- Sit-ups: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 29 |
+
{"Context": "I am a 54-year-old female with a height of 151 cm and a weight of 62 kg. My primary goal is weight loss, and I aim to reach a target weight of 90 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 10 reps\nTuesday:\n- Leg Press: 3 sets of 15 reps\n- Deadlifts: 3 sets of 10 reps\n- Planks: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Mountain Climbers: 3 sets of 15 reps\n- Pull-ups: 3 sets of 12 reps\n- Squats: 3 sets of 6 reps\nFriday:\n- Cycling: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 8 reps\n- Bench Press: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 30 |
+
{"Context": "I am a 36-year-old male with a height of 158 cm and a weight of 98 kg. My primary goal is muscle gain, and I aim to reach a target weight of 71 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Shoulder Press: 3 sets of 20 reps\n- Leg Press: 3 sets of 10 reps\n- Russian Twists: 3 sets of 10 reps\nTuesday:\n- Pull-ups: 3 sets of 15 reps\n- Jump Rope: 3 sets of 6 reps\n- Sit-ups: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 15 reps\n- Shoulder Press: 3 sets of 15 reps\n- Russian Twists: 3 sets of 15 reps\nFriday:\n- Shoulder Press: 3 sets of 6 reps\n- Kettlebell Swings: 3 sets of 12 reps\n- Squats: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 31 |
+
{"Context": "I am a 39-year-old male with a height of 172 cm and a weight of 92 kg. My primary goal is health maintenance, and I aim to reach a target weight of 92 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Cycling: 3 sets of 6 reps\n- High Knees: 3 sets of 8 reps\n- Deadlifts: 3 sets of 10 reps\nTuesday:\n- Russian Twists: 3 sets of 20 reps\n- Deadlifts: 3 sets of 20 reps\n- Running: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Lunges: 3 sets of 12 reps\n- Shoulder Press: 3 sets of 8 reps\n- Jump Rope: 3 sets of 15 reps\nFriday:\n- Burpees: 3 sets of 10 reps\n- Bench Press: 3 sets of 20 reps\n- Planks: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 32 |
+
{"Context": "I am a 35-year-old male with a height of 161 cm and a weight of 50 kg. My primary goal is muscle gain, and I aim to reach a target weight of 83 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bicep Curls: 3 sets of 12 reps\n- Squats: 3 sets of 20 reps\n- Running: 3 sets of 8 reps\nTuesday:\n- Russian Twists: 3 sets of 12 reps\n- Shoulder Press: 3 sets of 12 reps\n- Jump Rope: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- High Knees: 3 sets of 6 reps\n- Push-ups: 3 sets of 15 reps\n- Jump Rope: 3 sets of 12 reps\nFriday:\n- Russian Twists: 3 sets of 20 reps\n- Walking: 3 sets of 15 reps\n- Jump Rope: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 33 |
+
{"Context": "I am a 60-year-old female with a height of 173 cm and a weight of 95 kg. My primary goal is endurance, and I aim to reach a target weight of 76 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Tricep Dips: 3 sets of 8 reps\n- Sit-ups: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 8 reps\nTuesday:\n- High Knees: 3 sets of 10 reps\n- Bench Press: 3 sets of 15 reps\n- Bicep Curls: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Sit-ups: 3 sets of 6 reps\n- Leg Press: 3 sets of 15 reps\n- Push-ups: 3 sets of 15 reps\nFriday:\n- Push-ups: 3 sets of 15 reps\n- Walking: 3 sets of 8 reps\n- Planks: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 34 |
+
{"Context": "I am a 46-year-old female with a height of 165 cm and a weight of 83 kg. My primary goal is health maintenance, and I aim to reach a target weight of 82 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Kettlebell Swings: 3 sets of 20 reps\n- Sit-ups: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 6 reps\nTuesday:\n- Jump Rope: 3 sets of 8 reps\n- Tricep Dips: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Walking: 3 sets of 15 reps\n- Burpees: 3 sets of 20 reps\n- Bodyweight Squats: 3 sets of 8 reps\nFriday:\n- Bicep Curls: 3 sets of 6 reps\n- Cycling: 3 sets of 10 reps\n- Russian Twists: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 35 |
+
{"Context": "I am a 57-year-old male with a height of 169 cm and a weight of 84 kg. My primary goal is weight loss, and I aim to reach a target weight of 59 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Burpees: 3 sets of 20 reps\n- Dumbbell Rows: 3 sets of 12 reps\n- Deadlifts: 3 sets of 20 reps\nTuesday:\n- Mountain Climbers: 3 sets of 12 reps\n- Shoulder Press: 3 sets of 6 reps\n- Kettlebell Swings: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Running: 3 sets of 8 reps\n- Jump Rope: 3 sets of 10 reps\n- Walking: 3 sets of 6 reps\nFriday:\n- Burpees: 3 sets of 12 reps\n- Russian Twists: 3 sets of 8 reps\n- Lunges: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 36 |
+
{"Context": "I am a 19-year-old male with a height of 167 cm and a weight of 68 kg. My primary goal is weight loss, and I aim to reach a target weight of 82 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Jump Rope: 3 sets of 20 reps\n- Russian Twists: 3 sets of 10 reps\n- Bench Press: 3 sets of 12 reps\nTuesday:\n- Russian Twists: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 6 reps\n- Bicep Curls: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Kettlebell Swings: 3 sets of 15 reps\n- Running: 3 sets of 10 reps\n- Jump Rope: 3 sets of 20 reps\nFriday:\n- Bodyweight Squats: 3 sets of 20 reps\n- Sit-ups: 3 sets of 8 reps\n- Cycling: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 37 |
+
{"Context": "I am a 38-year-old male with a height of 186 cm and a weight of 97 kg. My primary goal is endurance, and I aim to reach a target weight of 72 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Jump Rope: 3 sets of 12 reps\n- Kettlebell Swings: 3 sets of 6 reps\n- Pull-ups: 3 sets of 6 reps\nTuesday:\n- Bicep Curls: 3 sets of 8 reps\n- Jump Rope: 3 sets of 15 reps\n- Squats: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Leg Press: 3 sets of 12 reps\n- Jump Rope: 3 sets of 10 reps\n- Kettlebell Swings: 3 sets of 12 reps\nFriday:\n- Bodyweight Squats: 3 sets of 20 reps\n- Jump Rope: 3 sets of 20 reps\n- Lunges: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 38 |
+
{"Context": "I am a 48-year-old male with a height of 156 cm and a weight of 67 kg. My primary goal is endurance, and I aim to reach a target weight of 47 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Shoulder Press: 3 sets of 15 reps\n- Squats: 3 sets of 10 reps\n- Dumbbell Rows: 3 sets of 15 reps\nTuesday:\n- Dumbbell Rows: 3 sets of 6 reps\n- Push-ups: 3 sets of 20 reps\n- Burpees: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Push-ups: 3 sets of 8 reps\n- Bicep Curls: 3 sets of 10 reps\n- Bodyweight Squats: 3 sets of 15 reps\nFriday:\n- Bench Press: 3 sets of 10 reps\n- High Knees: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 39 |
+
{"Context": "I am a 56-year-old male with a height of 155 cm and a weight of 94 kg. My primary goal is endurance, and I aim to reach a target weight of 47 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Tricep Dips: 3 sets of 8 reps\n- Cycling: 3 sets of 20 reps\n- Deadlifts: 3 sets of 8 reps\nTuesday:\n- High Knees: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 10 reps\n- Kettlebell Swings: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Kettlebell Swings: 3 sets of 15 reps\n- Deadlifts: 3 sets of 12 reps\n- Burpees: 3 sets of 6 reps\nFriday:\n- Dumbbell Rows: 3 sets of 20 reps\n- Sit-ups: 3 sets of 6 reps\n- Burpees: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 40 |
+
{"Context": "I am a 26-year-old female with a height of 182 cm and a weight of 75 kg. My primary goal is health maintenance, and I aim to reach a target weight of 68 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Dumbbell Rows: 3 sets of 15 reps\n- Push-ups: 3 sets of 12 reps\n- Walking: 3 sets of 10 reps\nTuesday:\n- Mountain Climbers: 3 sets of 8 reps\n- Russian Twists: 3 sets of 6 reps\n- Running: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Pull-ups: 3 sets of 8 reps\n- Bicep Curls: 3 sets of 10 reps\n- High Knees: 3 sets of 12 reps\nFriday:\n- Bench Press: 3 sets of 10 reps\n- Shoulder Press: 3 sets of 15 reps\n- High Knees: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 41 |
+
{"Context": "I am a 21-year-old female with a height of 177 cm and a weight of 52 kg. My primary goal is endurance, and I aim to reach a target weight of 95 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Lunges: 3 sets of 10 reps\n- Running: 3 sets of 15 reps\n- Deadlifts: 3 sets of 8 reps\nTuesday:\n- Shoulder Press: 3 sets of 10 reps\n- Pull-ups: 3 sets of 6 reps\n- Planks: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Leg Press: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 20 reps\n- Push-ups: 3 sets of 12 reps\nFriday:\n- Bodyweight Squats: 3 sets of 20 reps\n- Russian Twists: 3 sets of 20 reps\n- Tricep Dips: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 42 |
+
{"Context": "I am a 51-year-old female with a height of 175 cm and a weight of 97 kg. My primary goal is weight loss, and I aim to reach a target weight of 54 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Jumping Jacks: 3 sets of 8 reps\n- Bodyweight Squats: 3 sets of 8 reps\n- Jump Rope: 3 sets of 6 reps\nTuesday:\n- Jump Rope: 3 sets of 20 reps\n- Planks: 3 sets of 12 reps\n- Russian Twists: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Sit-ups: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 12 reps\n- Lunges: 3 sets of 6 reps\nFriday:\n- Jumping Jacks: 3 sets of 15 reps\n- High Knees: 3 sets of 8 reps\n- Kettlebell Swings: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 43 |
+
{"Context": "I am a 21-year-old female with a height of 187 cm and a weight of 90 kg. My primary goal is endurance, and I aim to reach a target weight of 82 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Shoulder Press: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 20 reps\n- Russian Twists: 3 sets of 10 reps\nTuesday:\n- Bench Press: 3 sets of 10 reps\n- Deadlifts: 3 sets of 12 reps\n- High Knees: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Planks: 3 sets of 6 reps\n- Burpees: 3 sets of 15 reps\n- Tricep Dips: 3 sets of 8 reps\nFriday:\n- Push-ups: 3 sets of 20 reps\n- Deadlifts: 3 sets of 6 reps\n- Leg Press: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 44 |
+
{"Context": "I am a 37-year-old male with a height of 170 cm and a weight of 88 kg. My primary goal is health maintenance, and I aim to reach a target weight of 58 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Tricep Dips: 3 sets of 6 reps\n- Jumping Jacks: 3 sets of 8 reps\n- Bench Press: 3 sets of 6 reps\nTuesday:\n- Push-ups: 3 sets of 10 reps\n- Jumping Jacks: 3 sets of 20 reps\n- Bench Press: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Leg Press: 3 sets of 8 reps\n- Mountain Climbers: 3 sets of 8 reps\n- Cycling: 3 sets of 8 reps\nFriday:\n- Jump Rope: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 8 reps\n- Leg Press: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 45 |
+
{"Context": "I am a 21-year-old male with a height of 169 cm and a weight of 95 kg. My primary goal is muscle gain, and I aim to reach a target weight of 53 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Running: 3 sets of 20 reps\n- Squats: 3 sets of 6 reps\n- Bodyweight Squats: 3 sets of 20 reps\nTuesday:\n- Pull-ups: 3 sets of 10 reps\n- Push-ups: 3 sets of 6 reps\n- Walking: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- High Knees: 3 sets of 10 reps\n- Lunges: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 20 reps\nFriday:\n- Russian Twists: 3 sets of 12 reps\n- Squats: 3 sets of 6 reps\n- Bicep Curls: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 46 |
+
{"Context": "I am a 38-year-old male with a height of 155 cm and a weight of 56 kg. My primary goal is endurance, and I aim to reach a target weight of 73 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Russian Twists: 3 sets of 15 reps\n- Sit-ups: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 20 reps\nTuesday:\n- Squats: 3 sets of 6 reps\n- Deadlifts: 3 sets of 20 reps\n- Push-ups: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Walking: 3 sets of 8 reps\n- Deadlifts: 3 sets of 15 reps\n- Squats: 3 sets of 12 reps\nFriday:\n- Dumbbell Rows: 3 sets of 15 reps\n- Russian Twists: 3 sets of 10 reps\n- Burpees: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 47 |
+
{"Context": "I am a 20-year-old female with a height of 199 cm and a weight of 76 kg. My primary goal is endurance, and I aim to reach a target weight of 69 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Lunges: 3 sets of 8 reps\n- Push-ups: 3 sets of 8 reps\n- Sit-ups: 3 sets of 12 reps\nTuesday:\n- High Knees: 3 sets of 15 reps\n- Russian Twists: 3 sets of 10 reps\n- Push-ups: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 20 reps\n- Leg Press: 3 sets of 8 reps\n- Cycling: 3 sets of 15 reps\nFriday:\n- Shoulder Press: 3 sets of 8 reps\n- Push-ups: 3 sets of 20 reps\n- Bench Press: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 48 |
+
{"Context": "I am a 42-year-old male with a height of 161 cm and a weight of 61 kg. My primary goal is endurance, and I aim to reach a target weight of 77 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Pull-ups: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 6 reps\n- Cycling: 3 sets of 15 reps\nTuesday:\n- Leg Press: 3 sets of 6 reps\n- Bicep Curls: 3 sets of 8 reps\n- Jumping Jacks: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Burpees: 3 sets of 8 reps\n- Sit-ups: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 12 reps\nFriday:\n- Leg Press: 3 sets of 20 reps\n- Bodyweight Squats: 3 sets of 12 reps\n- Kettlebell Swings: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 49 |
+
{"Context": "I am a 31-year-old female with a height of 191 cm and a weight of 100 kg. My primary goal is health maintenance, and I aim to reach a target weight of 85 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Tricep Dips: 3 sets of 6 reps\n- Kettlebell Swings: 3 sets of 10 reps\n- Walking: 3 sets of 6 reps\nTuesday:\n- Bench Press: 3 sets of 12 reps\n- Mountain Climbers: 3 sets of 10 reps\n- Bodyweight Squats: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- High Knees: 3 sets of 10 reps\n- Bench Press: 3 sets of 12 reps\n- Deadlifts: 3 sets of 12 reps\nFriday:\n- Dumbbell Rows: 3 sets of 12 reps\n- Squats: 3 sets of 8 reps\n- Mountain Climbers: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 50 |
+
{"Context": "I am a 25-year-old male with a height of 179 cm and a weight of 51 kg. My primary goal is health maintenance, and I aim to reach a target weight of 54 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Jump Rope: 3 sets of 6 reps\n- Push-ups: 3 sets of 15 reps\n- Burpees: 3 sets of 8 reps\nTuesday:\n- Lunges: 3 sets of 10 reps\n- Push-ups: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Cycling: 3 sets of 8 reps\n- Bodyweight Squats: 3 sets of 20 reps\n- Leg Press: 3 sets of 10 reps\nFriday:\n- Lunges: 3 sets of 15 reps\n- Planks: 3 sets of 12 reps\n- Leg Press: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 51 |
+
{"Context": "I am a 58-year-old male with a height of 164 cm and a weight of 88 kg. My primary goal is health maintenance, and I aim to reach a target weight of 92 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bodyweight Squats: 3 sets of 12 reps\n- Push-ups: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 15 reps\nTuesday:\n- Tricep Dips: 3 sets of 20 reps\n- Jumping Jacks: 3 sets of 8 reps\n- Squats: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Mountain Climbers: 3 sets of 15 reps\n- Burpees: 3 sets of 6 reps\n- Shoulder Press: 3 sets of 6 reps\nFriday:\n- Bench Press: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 10 reps\n- Tricep Dips: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 52 |
+
{"Context": "I am a 34-year-old female with a height of 158 cm and a weight of 92 kg. My primary goal is muscle gain, and I aim to reach a target weight of 68 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Squats: 3 sets of 15 reps\n- Russian Twists: 3 sets of 20 reps\n- Planks: 3 sets of 15 reps\nTuesday:\n- Walking: 3 sets of 10 reps\n- Burpees: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Planks: 3 sets of 15 reps\n- Running: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 12 reps\nFriday:\n- Bodyweight Squats: 3 sets of 6 reps\n- Squats: 3 sets of 12 reps\n- Russian Twists: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 53 |
+
{"Context": "I am a 42-year-old female with a height of 187 cm and a weight of 95 kg. My primary goal is muscle gain, and I aim to reach a target weight of 50 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Walking: 3 sets of 10 reps\n- Jump Rope: 3 sets of 20 reps\n- Bicep Curls: 3 sets of 12 reps\nTuesday:\n- Squats: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 6 reps\n- Running: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Bicep Curls: 3 sets of 6 reps\n- Bodyweight Squats: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 8 reps\nFriday:\n- Bicep Curls: 3 sets of 10 reps\n- Leg Press: 3 sets of 10 reps\n- Dumbbell Rows: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 54 |
+
{"Context": "I am a 33-year-old female with a height of 180 cm and a weight of 80 kg. My primary goal is health maintenance, and I aim to reach a target weight of 56 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Pull-ups: 3 sets of 15 reps\n- Tricep Dips: 3 sets of 8 reps\n- Planks: 3 sets of 6 reps\nTuesday:\n- Kettlebell Swings: 3 sets of 10 reps\n- Deadlifts: 3 sets of 8 reps\n- Squats: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Shoulder Press: 3 sets of 10 reps\n- Running: 3 sets of 10 reps\n- High Knees: 3 sets of 12 reps\nFriday:\n- Sit-ups: 3 sets of 6 reps\n- Bodyweight Squats: 3 sets of 6 reps\n- Push-ups: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 55 |
+
{"Context": "I am a 34-year-old male with a height of 169 cm and a weight of 85 kg. My primary goal is endurance, and I aim to reach a target weight of 92 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 12 reps\n- Shoulder Press: 3 sets of 6 reps\nTuesday:\n- Bicep Curls: 3 sets of 12 reps\n- Planks: 3 sets of 10 reps\n- Jump Rope: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Sit-ups: 3 sets of 6 reps\n- Jumping Jacks: 3 sets of 6 reps\n- Cycling: 3 sets of 6 reps\nFriday:\n- Bodyweight Squats: 3 sets of 12 reps\n- Dumbbell Rows: 3 sets of 8 reps\n- Bench Press: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 56 |
+
{"Context": "I am a 53-year-old female with a height of 200 cm and a weight of 76 kg. My primary goal is weight loss, and I aim to reach a target weight of 94 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 8 reps\n- High Knees: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 10 reps\nTuesday:\n- Deadlifts: 3 sets of 8 reps\n- Leg Press: 3 sets of 6 reps\n- Walking: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Squats: 3 sets of 20 reps\n- Kettlebell Swings: 3 sets of 10 reps\n- Jump Rope: 3 sets of 20 reps\nFriday:\n- Lunges: 3 sets of 10 reps\n- High Knees: 3 sets of 12 reps\n- Burpees: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 57 |
+
{"Context": "I am a 28-year-old male with a height of 188 cm and a weight of 64 kg. My primary goal is health maintenance, and I aim to reach a target weight of 74 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Kettlebell Swings: 3 sets of 20 reps\n- Bicep Curls: 3 sets of 15 reps\n- Russian Twists: 3 sets of 12 reps\nTuesday:\n- Push-ups: 3 sets of 8 reps\n- Planks: 3 sets of 20 reps\n- Shoulder Press: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Leg Press: 3 sets of 8 reps\n- Tricep Dips: 3 sets of 20 reps\n- Walking: 3 sets of 15 reps\nFriday:\n- Planks: 3 sets of 15 reps\n- Bodyweight Squats: 3 sets of 12 reps\n- Pull-ups: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 58 |
+
{"Context": "I am a 42-year-old female with a height of 172 cm and a weight of 67 kg. My primary goal is health maintenance, and I aim to reach a target weight of 45 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Pull-ups: 3 sets of 10 reps\n- High Knees: 3 sets of 10 reps\n- Shoulder Press: 3 sets of 20 reps\nTuesday:\n- Sit-ups: 3 sets of 10 reps\n- Bicep Curls: 3 sets of 20 reps\n- Burpees: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Planks: 3 sets of 8 reps\n- Mountain Climbers: 3 sets of 20 reps\n- Bodyweight Squats: 3 sets of 10 reps\nFriday:\n- Bicep Curls: 3 sets of 6 reps\n- Leg Press: 3 sets of 6 reps\n- Squats: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 59 |
+
{"Context": "I am a 36-year-old male with a height of 192 cm and a weight of 67 kg. My primary goal is muscle gain, and I aim to reach a target weight of 61 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 6 reps\n- Cycling: 3 sets of 8 reps\n- Mountain Climbers: 3 sets of 15 reps\nTuesday:\n- Mountain Climbers: 3 sets of 20 reps\n- Jumping Jacks: 3 sets of 6 reps\n- Bodyweight Squats: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Bench Press: 3 sets of 12 reps\n- Burpees: 3 sets of 6 reps\n- Squats: 3 sets of 12 reps\nFriday:\n- Mountain Climbers: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 12 reps\n- High Knees: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 60 |
+
{"Context": "I am a 23-year-old male with a height of 199 cm and a weight of 57 kg. My primary goal is muscle gain, and I aim to reach a target weight of 64 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Kettlebell Swings: 3 sets of 10 reps\n- Tricep Dips: 3 sets of 6 reps\n- Shoulder Press: 3 sets of 12 reps\nTuesday:\n- Kettlebell Swings: 3 sets of 8 reps\n- Lunges: 3 sets of 15 reps\n- Cycling: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Burpees: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 10 reps\n- Tricep Dips: 3 sets of 8 reps\nFriday:\n- Jump Rope: 3 sets of 8 reps\n- Lunges: 3 sets of 6 reps\n- Walking: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 61 |
+
{"Context": "I am a 33-year-old female with a height of 193 cm and a weight of 66 kg. My primary goal is muscle gain, and I aim to reach a target weight of 73 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- High Knees: 3 sets of 8 reps\n- Burpees: 3 sets of 6 reps\n- Deadlifts: 3 sets of 8 reps\nTuesday:\n- Squats: 3 sets of 10 reps\n- Walking: 3 sets of 10 reps\n- Kettlebell Swings: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Jumping Jacks: 3 sets of 12 reps\n- High Knees: 3 sets of 15 reps\n- Squats: 3 sets of 6 reps\nFriday:\n- Mountain Climbers: 3 sets of 12 reps\n- Cycling: 3 sets of 12 reps\n- Squats: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 62 |
+
{"Context": "I am a 48-year-old female with a height of 156 cm and a weight of 50 kg. My primary goal is muscle gain, and I aim to reach a target weight of 72 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Burpees: 3 sets of 10 reps\n- Leg Press: 3 sets of 10 reps\n- Bench Press: 3 sets of 6 reps\nTuesday:\n- Pull-ups: 3 sets of 12 reps\n- High Knees: 3 sets of 15 reps\n- Running: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Lunges: 3 sets of 8 reps\n- Jump Rope: 3 sets of 10 reps\n- Burpees: 3 sets of 6 reps\nFriday:\n- Walking: 3 sets of 20 reps\n- Planks: 3 sets of 20 reps\n- Running: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 63 |
+
{"Context": "I am a 49-year-old female with a height of 196 cm and a weight of 72 kg. My primary goal is health maintenance, and I aim to reach a target weight of 55 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 8 reps\n- Sit-ups: 3 sets of 8 reps\n- Kettlebell Swings: 3 sets of 8 reps\nTuesday:\n- Burpees: 3 sets of 6 reps\n- Bench Press: 3 sets of 15 reps\n- Bodyweight Squats: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 6 reps\n- Walking: 3 sets of 6 reps\n- Bench Press: 3 sets of 15 reps\nFriday:\n- Bench Press: 3 sets of 12 reps\n- Jump Rope: 3 sets of 8 reps\n- Leg Press: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 64 |
+
{"Context": "I am a 54-year-old male with a height of 166 cm and a weight of 86 kg. My primary goal is health maintenance, and I aim to reach a target weight of 91 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Tricep Dips: 3 sets of 8 reps\n- Kettlebell Swings: 3 sets of 12 reps\n- Deadlifts: 3 sets of 8 reps\nTuesday:\n- Jumping Jacks: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 20 reps\n- Tricep Dips: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Jumping Jacks: 3 sets of 10 reps\n- Kettlebell Swings: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 10 reps\nFriday:\n- Shoulder Press: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 15 reps\n- High Knees: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 65 |
+
{"Context": "I am a 44-year-old male with a height of 162 cm and a weight of 54 kg. My primary goal is health maintenance, and I aim to reach a target weight of 69 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bicep Curls: 3 sets of 15 reps\n- Mountain Climbers: 3 sets of 20 reps\n- Shoulder Press: 3 sets of 20 reps\nTuesday:\n- Bicep Curls: 3 sets of 15 reps\n- Sit-ups: 3 sets of 12 reps\n- Deadlifts: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Leg Press: 3 sets of 20 reps\n- Cycling: 3 sets of 20 reps\n- Bench Press: 3 sets of 20 reps\nFriday:\n- Deadlifts: 3 sets of 10 reps\n- Walking: 3 sets of 20 reps\n- Jump Rope: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 66 |
+
{"Context": "I am a 41-year-old female with a height of 200 cm and a weight of 76 kg. My primary goal is weight loss, and I aim to reach a target weight of 45 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 6 reps\n- Squats: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 10 reps\nTuesday:\n- Push-ups: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 12 reps\n- High Knees: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Kettlebell Swings: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 12 reps\n- Sit-ups: 3 sets of 20 reps\nFriday:\n- Deadlifts: 3 sets of 8 reps\n- Bicep Curls: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 67 |
+
{"Context": "I am a 32-year-old female with a height of 185 cm and a weight of 53 kg. My primary goal is endurance, and I aim to reach a target weight of 57 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 10 reps\n- Kettlebell Swings: 3 sets of 6 reps\n- Jump Rope: 3 sets of 10 reps\nTuesday:\n- Push-ups: 3 sets of 8 reps\n- Running: 3 sets of 20 reps\n- Squats: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Shoulder Press: 3 sets of 12 reps\n- Leg Press: 3 sets of 12 reps\n- Lunges: 3 sets of 10 reps\nFriday:\n- Bodyweight Squats: 3 sets of 8 reps\n- Tricep Dips: 3 sets of 15 reps\n- Bench Press: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 68 |
+
{"Context": "I am a 45-year-old female with a height of 179 cm and a weight of 75 kg. My primary goal is endurance, and I aim to reach a target weight of 45 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Squats: 3 sets of 12 reps\n- Walking: 3 sets of 10 reps\n- Russian Twists: 3 sets of 12 reps\nTuesday:\n- Kettlebell Swings: 3 sets of 6 reps\n- Pull-ups: 3 sets of 20 reps\n- Push-ups: 3 sets of 12 reps\nWednesday:\n- Rest Day\nThursday:\n- Push-ups: 3 sets of 12 reps\n- High Knees: 3 sets of 6 reps\n- Kettlebell Swings: 3 sets of 15 reps\nFriday:\n- High Knees: 3 sets of 6 reps\n- Jump Rope: 3 sets of 20 reps\n- Squats: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 69 |
+
{"Context": "I am a 58-year-old male with a height of 192 cm and a weight of 68 kg. My primary goal is endurance, and I aim to reach a target weight of 55 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Mountain Climbers: 3 sets of 15 reps\n- Leg Press: 3 sets of 15 reps\n- Lunges: 3 sets of 10 reps\nTuesday:\n- Walking: 3 sets of 15 reps\n- Mountain Climbers: 3 sets of 20 reps\n- Deadlifts: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Bench Press: 3 sets of 12 reps\n- Push-ups: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 20 reps\nFriday:\n- Planks: 3 sets of 8 reps\n- High Knees: 3 sets of 15 reps\n- Deadlifts: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 70 |
+
{"Context": "I am a 58-year-old female with a height of 164 cm and a weight of 97 kg. My primary goal is muscle gain, and I aim to reach a target weight of 84 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 20 reps\n- Sit-ups: 3 sets of 8 reps\nTuesday:\n- Burpees: 3 sets of 20 reps\n- Cycling: 3 sets of 6 reps\n- Pull-ups: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Bicep Curls: 3 sets of 6 reps\n- Mountain Climbers: 3 sets of 6 reps\n- Jump Rope: 3 sets of 10 reps\nFriday:\n- High Knees: 3 sets of 20 reps\n- Shoulder Press: 3 sets of 20 reps\n- Jumping Jacks: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 71 |
+
{"Context": "I am a 45-year-old male with a height of 171 cm and a weight of 74 kg. My primary goal is muscle gain, and I aim to reach a target weight of 67 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bicep Curls: 3 sets of 15 reps\n- Lunges: 3 sets of 15 reps\n- Pull-ups: 3 sets of 12 reps\nTuesday:\n- Squats: 3 sets of 12 reps\n- Russian Twists: 3 sets of 20 reps\n- Tricep Dips: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Push-ups: 3 sets of 6 reps\n- Cycling: 3 sets of 8 reps\n- Kettlebell Swings: 3 sets of 10 reps\nFriday:\n- Pull-ups: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 12 reps\n- Cycling: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 72 |
+
{"Context": "I am a 54-year-old male with a height of 196 cm and a weight of 91 kg. My primary goal is weight loss, and I aim to reach a target weight of 92 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Mountain Climbers: 3 sets of 20 reps\n- Deadlifts: 3 sets of 8 reps\n- Bodyweight Squats: 3 sets of 10 reps\nTuesday:\n- Jump Rope: 3 sets of 15 reps\n- Deadlifts: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Pull-ups: 3 sets of 8 reps\n- Walking: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 12 reps\nFriday:\n- Russian Twists: 3 sets of 10 reps\n- Bodyweight Squats: 3 sets of 20 reps\n- Leg Press: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 73 |
+
{"Context": "I am a 39-year-old female with a height of 166 cm and a weight of 81 kg. My primary goal is endurance, and I aim to reach a target weight of 90 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 6 reps\nTuesday:\n- Jumping Jacks: 3 sets of 20 reps\n- Tricep Dips: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Bicep Curls: 3 sets of 6 reps\n- Tricep Dips: 3 sets of 12 reps\n- Bench Press: 3 sets of 15 reps\nFriday:\n- Jump Rope: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 8 reps\n- Push-ups: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 74 |
+
{"Context": "I am a 41-year-old female with a height of 157 cm and a weight of 83 kg. My primary goal is health maintenance, and I aim to reach a target weight of 87 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 15 reps\n- Mountain Climbers: 3 sets of 15 reps\n- Bicep Curls: 3 sets of 15 reps\nTuesday:\n- Pull-ups: 3 sets of 15 reps\n- Sit-ups: 3 sets of 8 reps\n- Tricep Dips: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Russian Twists: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 20 reps\n- High Knees: 3 sets of 6 reps\nFriday:\n- Planks: 3 sets of 10 reps\n- Push-ups: 3 sets of 15 reps\n- Cycling: 3 sets of 12 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 75 |
+
{"Context": "I am a 20-year-old female with a height of 161 cm and a weight of 61 kg. My primary goal is muscle gain, and I aim to reach a target weight of 93 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bench Press: 3 sets of 12 reps\n- Burpees: 3 sets of 6 reps\n- Kettlebell Swings: 3 sets of 12 reps\nTuesday:\n- Kettlebell Swings: 3 sets of 20 reps\n- Planks: 3 sets of 10 reps\n- Tricep Dips: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Pull-ups: 3 sets of 12 reps\n- Cycling: 3 sets of 8 reps\n- Dumbbell Rows: 3 sets of 15 reps\nFriday:\n- Bench Press: 3 sets of 12 reps\n- Sit-ups: 3 sets of 12 reps\n- Running: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 76 |
+
{"Context": "I am a 23-year-old male with a height of 158 cm and a weight of 54 kg. My primary goal is muscle gain, and I aim to reach a target weight of 91 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 12 reps\n- Cycling: 3 sets of 15 reps\nTuesday:\n- High Knees: 3 sets of 6 reps\n- Burpees: 3 sets of 8 reps\n- Squats: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Walking: 3 sets of 10 reps\n- Squats: 3 sets of 8 reps\n- Jumping Jacks: 3 sets of 6 reps\nFriday:\n- Lunges: 3 sets of 6 reps\n- Pull-ups: 3 sets of 6 reps\n- High Knees: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 77 |
+
{"Context": "I am a 52-year-old female with a height of 191 cm and a weight of 52 kg. My primary goal is endurance, and I aim to reach a target weight of 57 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bench Press: 3 sets of 15 reps\n- Bodyweight Squats: 3 sets of 12 reps\n- Sit-ups: 3 sets of 8 reps\nTuesday:\n- Bicep Curls: 3 sets of 15 reps\n- Leg Press: 3 sets of 12 reps\n- Jump Rope: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Walking: 3 sets of 20 reps\n- Deadlifts: 3 sets of 20 reps\n- Dumbbell Rows: 3 sets of 15 reps\nFriday:\n- Walking: 3 sets of 10 reps\n- Bench Press: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 78 |
+
{"Context": "I am a 33-year-old female with a height of 185 cm and a weight of 91 kg. My primary goal is weight loss, and I aim to reach a target weight of 57 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Cycling: 3 sets of 10 reps\n- Lunges: 3 sets of 20 reps\n- Running: 3 sets of 8 reps\nTuesday:\n- Tricep Dips: 3 sets of 15 reps\n- Pull-ups: 3 sets of 6 reps\n- Cycling: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Russian Twists: 3 sets of 8 reps\n- Lunges: 3 sets of 15 reps\n- Squats: 3 sets of 6 reps\nFriday:\n- Jump Rope: 3 sets of 8 reps\n- Kettlebell Swings: 3 sets of 12 reps\n- Planks: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 79 |
+
{"Context": "I am a 51-year-old male with a height of 172 cm and a weight of 50 kg. My primary goal is weight loss, and I aim to reach a target weight of 81 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Shoulder Press: 3 sets of 12 reps\n- High Knees: 3 sets of 12 reps\n- Jump Rope: 3 sets of 15 reps\nTuesday:\n- Shoulder Press: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 6 reps\n- Dumbbell Rows: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- High Knees: 3 sets of 10 reps\n- Running: 3 sets of 15 reps\n- Sit-ups: 3 sets of 8 reps\nFriday:\n- Lunges: 3 sets of 6 reps\n- Leg Press: 3 sets of 12 reps\n- Pull-ups: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 80 |
+
{"Context": "I am a 36-year-old female with a height of 160 cm and a weight of 80 kg. My primary goal is weight loss, and I aim to reach a target weight of 65 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Dumbbell Rows: 3 sets of 6 reps\n- Push-ups: 3 sets of 12 reps\n- Bench Press: 3 sets of 20 reps\nTuesday:\n- Cycling: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 15 reps\n- Pull-ups: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Shoulder Press: 3 sets of 6 reps\n- Kettlebell Swings: 3 sets of 6 reps\n- Push-ups: 3 sets of 8 reps\nFriday:\n- Cycling: 3 sets of 10 reps\n- Kettlebell Swings: 3 sets of 6 reps\n- Running: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 81 |
+
{"Context": "I am a 24-year-old female with a height of 171 cm and a weight of 72 kg. My primary goal is endurance, and I aim to reach a target weight of 81 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Walking: 3 sets of 6 reps\n- Squats: 3 sets of 12 reps\n- Running: 3 sets of 15 reps\nTuesday:\n- Lunges: 3 sets of 10 reps\n- Bench Press: 3 sets of 10 reps\n- Cycling: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Running: 3 sets of 20 reps\n- Dumbbell Rows: 3 sets of 10 reps\n- Bench Press: 3 sets of 10 reps\nFriday:\n- Kettlebell Swings: 3 sets of 10 reps\n- High Knees: 3 sets of 15 reps\n- Mountain Climbers: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 82 |
+
{"Context": "I am a 26-year-old male with a height of 160 cm and a weight of 72 kg. My primary goal is endurance, and I aim to reach a target weight of 47 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Sit-ups: 3 sets of 12 reps\n- Running: 3 sets of 20 reps\n- Burpees: 3 sets of 15 reps\nTuesday:\n- Kettlebell Swings: 3 sets of 12 reps\n- Planks: 3 sets of 6 reps\n- Bodyweight Squats: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Jump Rope: 3 sets of 20 reps\n- Bodyweight Squats: 3 sets of 20 reps\n- Running: 3 sets of 6 reps\nFriday:\n- High Knees: 3 sets of 20 reps\n- Bodyweight Squats: 3 sets of 6 reps\n- Burpees: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 83 |
+
{"Context": "I am a 27-year-old female with a height of 161 cm and a weight of 65 kg. My primary goal is endurance, and I aim to reach a target weight of 52 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- High Knees: 3 sets of 6 reps\n- Burpees: 3 sets of 10 reps\n- Leg Press: 3 sets of 6 reps\nTuesday:\n- Planks: 3 sets of 12 reps\n- Deadlifts: 3 sets of 10 reps\n- Jump Rope: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- High Knees: 3 sets of 20 reps\n- Push-ups: 3 sets of 12 reps\n- Russian Twists: 3 sets of 20 reps\nFriday:\n- Sit-ups: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 84 |
+
{"Context": "I am a 34-year-old male with a height of 199 cm and a weight of 79 kg. My primary goal is muscle gain, and I aim to reach a target weight of 68 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- High Knees: 3 sets of 12 reps\n- Dumbbell Rows: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 20 reps\nTuesday:\n- Russian Twists: 3 sets of 6 reps\n- Pull-ups: 3 sets of 20 reps\n- Push-ups: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Mountain Climbers: 3 sets of 10 reps\n- Russian Twists: 3 sets of 10 reps\n- Squats: 3 sets of 15 reps\nFriday:\n- Bench Press: 3 sets of 6 reps\n- Shoulder Press: 3 sets of 10 reps\n- Deadlifts: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 85 |
+
{"Context": "I am a 54-year-old male with a height of 189 cm and a weight of 63 kg. My primary goal is health maintenance, and I aim to reach a target weight of 93 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Sit-ups: 3 sets of 6 reps\n- Planks: 3 sets of 20 reps\n- Walking: 3 sets of 12 reps\nTuesday:\n- Running: 3 sets of 6 reps\n- High Knees: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Lunges: 3 sets of 8 reps\n- High Knees: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 10 reps\nFriday:\n- High Knees: 3 sets of 6 reps\n- Deadlifts: 3 sets of 15 reps\n- Shoulder Press: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 86 |
+
{"Context": "I am a 53-year-old male with a height of 164 cm and a weight of 89 kg. My primary goal is weight loss, and I aim to reach a target weight of 93 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- High Knees: 3 sets of 8 reps\n- Bicep Curls: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 8 reps\nTuesday:\n- Jumping Jacks: 3 sets of 15 reps\n- Burpees: 3 sets of 12 reps\n- Dumbbell Rows: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Pull-ups: 3 sets of 10 reps\n- Walking: 3 sets of 20 reps\n- Russian Twists: 3 sets of 12 reps\nFriday:\n- Running: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 12 reps\n- Russian Twists: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 87 |
+
{"Context": "I am a 32-year-old female with a height of 174 cm and a weight of 73 kg. My primary goal is muscle gain, and I aim to reach a target weight of 94 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Russian Twists: 3 sets of 12 reps\n- Walking: 3 sets of 8 reps\n- High Knees: 3 sets of 8 reps\nTuesday:\n- Russian Twists: 3 sets of 10 reps\n- Mountain Climbers: 3 sets of 20 reps\n- Push-ups: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 10 reps\n- Lunges: 3 sets of 15 reps\n- Walking: 3 sets of 6 reps\nFriday:\n- Lunges: 3 sets of 20 reps\n- Shoulder Press: 3 sets of 20 reps\n- Deadlifts: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 88 |
+
{"Context": "I am a 42-year-old female with a height of 155 cm and a weight of 76 kg. My primary goal is weight loss, and I aim to reach a target weight of 71 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Pull-ups: 3 sets of 15 reps\n- Lunges: 3 sets of 10 reps\n- Cycling: 3 sets of 6 reps\nTuesday:\n- Mountain Climbers: 3 sets of 15 reps\n- Bicep Curls: 3 sets of 10 reps\n- Bench Press: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 6 reps\n- Shoulder Press: 3 sets of 20 reps\n- Kettlebell Swings: 3 sets of 12 reps\nFriday:\n- Pull-ups: 3 sets of 15 reps\n- Push-ups: 3 sets of 20 reps\n- Burpees: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 89 |
+
{"Context": "I am a 46-year-old male with a height of 176 cm and a weight of 80 kg. My primary goal is weight loss, and I aim to reach a target weight of 79 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Burpees: 3 sets of 6 reps\n- Bicep Curls: 3 sets of 15 reps\n- Jump Rope: 3 sets of 10 reps\nTuesday:\n- Shoulder Press: 3 sets of 15 reps\n- Jump Rope: 3 sets of 10 reps\n- Bicep Curls: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 6 reps\n- Burpees: 3 sets of 6 reps\n- Bodyweight Squats: 3 sets of 15 reps\nFriday:\n- Russian Twists: 3 sets of 15 reps\n- Push-ups: 3 sets of 12 reps\n- Shoulder Press: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 90 |
+
{"Context": "I am a 60-year-old male with a height of 162 cm and a weight of 87 kg. My primary goal is weight loss, and I aim to reach a target weight of 67 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Sit-ups: 3 sets of 20 reps\n- Planks: 3 sets of 6 reps\n- Running: 3 sets of 15 reps\nTuesday:\n- Cycling: 3 sets of 8 reps\n- Sit-ups: 3 sets of 12 reps\n- Leg Press: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Kettlebell Swings: 3 sets of 6 reps\n- Sit-ups: 3 sets of 10 reps\n- Bicep Curls: 3 sets of 12 reps\nFriday:\n- Bodyweight Squats: 3 sets of 20 reps\n- Russian Twists: 3 sets of 12 reps\n- Lunges: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 91 |
+
{"Context": "I am a 55-year-old female with a height of 159 cm and a weight of 51 kg. My primary goal is endurance, and I aim to reach a target weight of 85 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Sit-ups: 3 sets of 10 reps\n- Push-ups: 3 sets of 15 reps\n- Jumping Jacks: 3 sets of 15 reps\nTuesday:\n- Mountain Climbers: 3 sets of 6 reps\n- Sit-ups: 3 sets of 12 reps\n- Bicep Curls: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Bench Press: 3 sets of 10 reps\n- Leg Press: 3 sets of 15 reps\n- Pull-ups: 3 sets of 6 reps\nFriday:\n- High Knees: 3 sets of 12 reps\n- Cycling: 3 sets of 15 reps\n- Walking: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 92 |
+
{"Context": "I am a 38-year-old male with a height of 184 cm and a weight of 56 kg. My primary goal is muscle gain, and I aim to reach a target weight of 80 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 12 reps\n- Dumbbell Rows: 3 sets of 15 reps\n- Bicep Curls: 3 sets of 10 reps\nTuesday:\n- Dumbbell Rows: 3 sets of 12 reps\n- Jumping Jacks: 3 sets of 12 reps\n- Deadlifts: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Walking: 3 sets of 15 reps\n- Dumbbell Rows: 3 sets of 20 reps\n- Running: 3 sets of 12 reps\nFriday:\n- Running: 3 sets of 12 reps\n- Push-ups: 3 sets of 20 reps\n- Leg Press: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 93 |
+
{"Context": "I am a 55-year-old female with a height of 197 cm and a weight of 93 kg. My primary goal is endurance, and I aim to reach a target weight of 53 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Walking: 3 sets of 12 reps\n- Bench Press: 3 sets of 8 reps\n- Tricep Dips: 3 sets of 8 reps\nTuesday:\n- Shoulder Press: 3 sets of 6 reps\n- Deadlifts: 3 sets of 10 reps\n- Dumbbell Rows: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Walking: 3 sets of 20 reps\n- Bench Press: 3 sets of 12 reps\n- Lunges: 3 sets of 15 reps\nFriday:\n- Running: 3 sets of 8 reps\n- Jumping Jacks: 3 sets of 6 reps\n- Shoulder Press: 3 sets of 15 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 94 |
+
{"Context": "I am a 59-year-old male with a height of 155 cm and a weight of 86 kg. My primary goal is weight loss, and I aim to reach a target weight of 57 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Tricep Dips: 3 sets of 20 reps\n- Sit-ups: 3 sets of 8 reps\n- Bench Press: 3 sets of 8 reps\nTuesday:\n- Kettlebell Swings: 3 sets of 6 reps\n- Tricep Dips: 3 sets of 8 reps\n- Deadlifts: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- High Knees: 3 sets of 10 reps\n- Squats: 3 sets of 12 reps\n- Kettlebell Swings: 3 sets of 20 reps\nFriday:\n- High Knees: 3 sets of 6 reps\n- Jumping Jacks: 3 sets of 12 reps\n- Tricep Dips: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 95 |
+
{"Context": "I am a 51-year-old male with a height of 162 cm and a weight of 95 kg. My primary goal is muscle gain, and I aim to reach a target weight of 69 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bench Press: 3 sets of 6 reps\n- Cycling: 3 sets of 6 reps\n- Burpees: 3 sets of 8 reps\nTuesday:\n- Running: 3 sets of 20 reps\n- Cycling: 3 sets of 8 reps\n- Sit-ups: 3 sets of 10 reps\nWednesday:\n- Rest Day\nThursday:\n- Bench Press: 3 sets of 6 reps\n- Kettlebell Swings: 3 sets of 12 reps\n- Planks: 3 sets of 6 reps\nFriday:\n- Cycling: 3 sets of 15 reps\n- Sit-ups: 3 sets of 20 reps\n- Kettlebell Swings: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 96 |
+
{"Context": "I am a 19-year-old female with a height of 172 cm and a weight of 89 kg. My primary goal is health maintenance, and I aim to reach a target weight of 77 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Leg Press: 3 sets of 8 reps\n- Bench Press: 3 sets of 8 reps\n- Bicep Curls: 3 sets of 8 reps\nTuesday:\n- Tricep Dips: 3 sets of 20 reps\n- Squats: 3 sets of 20 reps\n- Planks: 3 sets of 6 reps\nWednesday:\n- Rest Day\nThursday:\n- Jump Rope: 3 sets of 20 reps\n- Squats: 3 sets of 15 reps\n- Lunges: 3 sets of 20 reps\nFriday:\n- Kettlebell Swings: 3 sets of 10 reps\n- Shoulder Press: 3 sets of 8 reps\n- Cycling: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 97 |
+
{"Context": "I am a 22-year-old female with a height of 193 cm and a weight of 89 kg. My primary goal is weight loss, and I aim to reach a target weight of 61 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Push-ups: 3 sets of 8 reps\n- Leg Press: 3 sets of 12 reps\n- Planks: 3 sets of 6 reps\nTuesday:\n- Walking: 3 sets of 6 reps\n- Mountain Climbers: 3 sets of 10 reps\n- Bicep Curls: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Shoulder Press: 3 sets of 8 reps\n- Bench Press: 3 sets of 10 reps\n- Running: 3 sets of 8 reps\nFriday:\n- Jumping Jacks: 3 sets of 6 reps\n- Russian Twists: 3 sets of 10 reps\n- Leg Press: 3 sets of 8 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 98 |
+
{"Context": "I am a 40-year-old male with a height of 163 cm and a weight of 52 kg. My primary goal is muscle gain, and I aim to reach a target weight of 61 kg. I am a intermediate at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Deadlifts: 3 sets of 10 reps\n- Bodyweight Squats: 3 sets of 10 reps\n- Bench Press: 3 sets of 10 reps\nTuesday:\n- Leg Press: 3 sets of 20 reps\n- Pull-ups: 3 sets of 15 reps\n- Burpees: 3 sets of 15 reps\nWednesday:\n- Rest Day\nThursday:\n- Sit-ups: 3 sets of 6 reps\n- Leg Press: 3 sets of 6 reps\n- Bench Press: 3 sets of 8 reps\nFriday:\n- Push-ups: 3 sets of 20 reps\n- Mountain Climbers: 3 sets of 10 reps\n- Lunges: 3 sets of 10 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 99 |
+
{"Context": "I am a 48-year-old female with a height of 169 cm and a weight of 71 kg. My primary goal is muscle gain, and I aim to reach a target weight of 46 kg. I am a beginner at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Bodyweight Squats: 3 sets of 15 reps\n- Kettlebell Swings: 3 sets of 6 reps\n- Planks: 3 sets of 6 reps\nTuesday:\n- Russian Twists: 3 sets of 10 reps\n- Running: 3 sets of 8 reps\n- Cycling: 3 sets of 20 reps\nWednesday:\n- Rest Day\nThursday:\n- Planks: 3 sets of 6 reps\n- Mountain Climbers: 3 sets of 6 reps\n- Sit-ups: 3 sets of 10 reps\nFriday:\n- Pull-ups: 3 sets of 10 reps\n- Bodyweight Squats: 3 sets of 10 reps\n- High Knees: 3 sets of 6 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|
| 100 |
+
{"Context": "I am a 58-year-old female with a height of 185 cm and a weight of 56 kg. My primary goal is health maintenance, and I aim to reach a target weight of 66 kg. I am a advanced at the gym. Can you create a 7-day workout plan for me?", "Response": "Monday:\n- Pull-ups: 3 sets of 10 reps\n- Bench Press: 3 sets of 12 reps\n- Lunges: 3 sets of 8 reps\nTuesday:\n- Bodyweight Squats: 3 sets of 12 reps\n- Mountain Climbers: 3 sets of 8 reps\n- Sit-ups: 3 sets of 8 reps\nWednesday:\n- Rest Day\nThursday:\n- Tricep Dips: 3 sets of 20 reps\n- Bench Press: 3 sets of 12 reps\n- Mountain Climbers: 3 sets of 8 reps\nFriday:\n- Bicep Curls: 3 sets of 20 reps\n- Squats: 3 sets of 8 reps\n- Jumping Jacks: 3 sets of 20 reps\nSaturday:\n- Rest Day\nSunday:\n- Rest Day"}
|